Training Well Done

Ahh, the modern age old question: should I do static or dynamic stretching before my workout? In short, you should always do a dynamic warm prior to training. But what actually is warming up? And more importantly, what actually does static stretching do? And what is dynamic stretching? I explain that in simple easy to understand terms for you 1:18 Checkout my podcast " The Black Codes " 4:10 Under...

Welcome back! On this episode I will be discussing why athletes need a true off-season from intense competition and training. Some athletes compete at a high level in their sport all year and wonder why they are burned out and/or injured. Take a listen and share with a teammate, athlete, parent, or colleague! Timestamps 5:47 - my 4.0 athletes giving me headaches with their "not so 4.0 actions" 10:...

Joining me today is Toni Kengor Co-founder and coach of Relentless Runners, a running coaching company helping runners across the country get more from their running.  Today we discuss how to better listen to your body and being able to drive your training optimally. We discuss how to know when to turn things up & when to turn things down to make sure you keep your body from injury. Hey l...

If you live on planet Earth you've undoubtedly heard your core referred to as your stomach. While it's not entirely false, it's far from the whole truth. Your abs being your core is akin to a square being a rectangle. A square is a rectangle, but a rectangle isn't a square. Your stomach region muscles are apart of your core but the "core" is bigger than that. The midsection of your body, your trun...

While sports are fun, when you compete "seriously" the aim is to win. Yes, we all want to get better & enjoy our activity, but being a champion is about winning. Even if you aren't in the upper echelon, everyone has a certain competitive range of peers you compete against. Winners win. Chatting about this, I'm joined with Andrew Johnson, a former PIAA & WPIAL champion, USATF star, one of t...

On this episode of Training Well Done, I interview a mentor of mine, Richard Butler. Richard wears many many hats. He is a coach, HR manager for the city, university professor, D&I manager for US Rowing, former gym owner, brand ambassador, and MORE! Equity and service towards others are important drivers for Richard's life and what he bestows upon people. We discuss his background in life and...

As cross country & football mostly come to an end this fall, it's time for winter training! Offseason training is what makes champions. If you wait until the season begins to get in shape, you've already counted yourself out. I share key things sprinters and distance athletes need to be focusing on this winter getting ready for April outdoor start. I also share with you some personal struggles...

Join Coach Donald and Kalene Morozumi with several mental toughness nuggets! She shares a great story about her rebounding from a "degloving" injury - her skin separating from the muscle/fascia - from diving for a frisbee, to being able to play in Club Ultimate (frisbee) Nationals a year later and then completing her first half marathon a year after that! Kalene shares wisdom on building a resilie...

We are back this week to chat about why you should have days of training that are fast & intense, and days that are slower and less intense. Going 100% everyday can land you hurt and underperforming. This is in regards to max intensity, not effort, or focus which should always be 100%. Shoutout to our high school runners who dominated this weekend at the city cross country championship in Pitt...

Join myself and Coach Dwayne Waite on a conversation about getting the right shoes as a runner for your feet. On top of being a sprint coach and club organizer, I learned that Coach Waite is a shoe and foot expert. Having spent a lot of time working in the running shoe industry and as a veteran coach, he knows his feet! Follow Coach Waite on IG: @CoachWaite And check out his website and track club...

Hamstring tears are one of the most dreaded injuries in sports. They are painful to have, challenging to recover from, can take a toll on your confidence running fast. But, they can be overcome! Take a listen and learn about what a hamstring tear is and the different types, how to return to play, & how you decrease the likelihood of having initial or continuous complications. Make sure you lik...

Knee pain on the front of your knee just above or below the kneecap can be a sign of potential patellar tendonitis. That is inflammation & irritation of that tendon. In this episode I will describe the injury and ways of improving it, especially if it's minor or post physical therapy. This is not medical advice and if you have a problem see a medical professional.

Coming off a weekend where I ran & biked a lot and felt the heaviness in my legs of fatigue, I decided we should learn about injuries. In the episode I will cover: Signs of an injury Common running injuries and their causes What actually is a soft tissue injury What to do / what not to due about training and being injured Dive in an let's have fun! Subscribe and share this with a friend, teamm...

Weight loss, on one hand is rather simple: expend more calories than you take in. But being able to do that, can be more nuanced. How you actually lose weight is subject to HOW you live, than just the math of it all. Often, people sabotage it in a variety of ways. Listen up to learn how you can avoid these mistakes! Grab a GHP Bucket hat https://www.parcoretherapy.com/athelticapparel/WHITE-GREY-BU...

Many runners may have low to no strength training experience and have questioned "why should I strength train?" I'm going to explain in this episode the 3 reasons why it matters for runners to engage in strength training. Also, shoutout to my client Marcel who completed a 50 mile ultramarathon the weekend before this was recorded. Your split squats are a motivation for this episode! Follow me on I...

When running, be it racing, leisure, or as a field/court sport, hitting on the correct spot of your foot is key. This can make the difference between a great performance or an injury waiting to happen, or happening.  When running, you most optimally want to have the focal impact along the transverse arch of your foot. It’s a fore/mid foot strike, I often tell my athletes with shoes on - ...

Welcome! I'm Coach Donald your host of Training Well Done. What is Training Well Done? Well, it's Training, Well Done. I will entertainingly teach you about the how, what, and why of quality training! This is for people curious about how to best improve your performance, health, and lifestyle, without the fluff. There will be a training emphasis on running well, strength, and injury management/ris...

Often times, many of us runners and athletes just get up and start moving. And when you're 16, that can fly, but it's a terrible habit to get into because at 36, things hurt, and can get hurt from just jumping into things. Even a short 3-10min warm up can give you a much better training session. I will tell you a few reasons why and a few key things you should do to efficiently & effectively p...

As a runner, cyclist, athlete that is getting in shape, etc, have you ever wondered what that actually means to get in shape? Obviously that means you have more endurance, but there are a number of things that are entailed in that and how you train effects them differently. Listen for an insightful episode on what 5 adaptations occur from endurance training! Follow me on IG for more training tips...